Comparing Nutrients in 5 ounces Broccoli VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Broccoli	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	1.66% 48kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	6.1% 7.95g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0% 0g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.33% 0.96g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	7.14% 4g	2.46% 1.37g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	0.19% 0.031mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	2.36% 2.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.37% 1.1mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	35.6% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13% 1.03mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	1.23% 0.028mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.4% 94mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	0.38% 12.8mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	69.5% 1042mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.23% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Canned Jumbo Olives:

• Raw Broccoli has 1.8 times more Vitamin A, 23.7 times more Vitamin B1, more Vitamin B2, 29 times more Vitamin B3, 38.2 times more Vitamin B5, 14.6 times more Vitamin B6, more Vitamin B9, 59.5 times more Vitamin C and 72.6 times more Vitamin K than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2.1 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Canned Jumbo Olives:

• Raw Broccoli has 5.3 times more Magnesium, 10.5 times more Manganese, 22 times more Phosphorus, 35.1 times more Potassium, 2.8 times more Selenium and 1.9 times more Zinc than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2 times more Calcium, 4.6 times more Copper, 4.5 times more Iron and 22.3 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Ripe Jumbo Olives have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.5 times more Omega 3, more Sugars and 2.9 times more Protein than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2.4 times more Energy, 18.6 times more Fat, 8 times more Saturated Fat and 11.1 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Canned Ripe Jumbo Olives have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Raw Broccoli as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.